11/13/11
ME Bench at Muscleheads
Hanging Strong Bands
245x10x2
295x10
335x6
385x3
425x2
445x1
475x1
495x1
add slingshot
515x1
535x1—Huge PR
550x1–Just missed
Back to raw off 3 board
425x8
445x8
Flat Tate
40x12
45x12
50x10
DB tricep ext
30x10
30x10
Reverse Grip Cable Pressdown
3 sets of 12
Wide Grip Lat Pulldowns
4 sets of 10
DONE
75# PR off hanging strongs with slingshot
11/17/11
DE Squat Raw to 16" box
45x10x2
95x6
add 80# bands
95x3
135x3
185x3
225x2x8
add 50# bands
225x2x2
Dimel DL
225x10x3
Med Stance Squat
135x20x2
GHR
6-6-6
Cable Curls
3 sets of 15
Standing Avg Band crunch
12-12-12
Avg Band GM
12-12-12
Foam Roll and Stretch
DONE
11/20/11
ME Bench Day
45x10x3
95x10
135x6
185x3
225x2
add slingshot
275x1
315x1
add shirt
335x2 off 2 board
355x2 off 1 board
360x2 off 1 board
360x2 off 1 board
360x2 off 1 board
365x2 off 1 board
Seated DB Military
50x6
60x6
70x6
80x6
Tricep Pressdown
2 sets of 15
Decline Tates
3 sets of 10
DONE
11/21/11
Accessory work
3 rounds of Circuit
15-GHD situps
10-Pull Ups
15- Feet Elevated Push ups
20- Leg ext
25- Mini Band Pull aparts
15- Back Ext on GHD
3 rounds of superset
BB Shrugs
225x12
Wide Grip Lat Pulldown
80x12
Some Foam rolling and stretching
DONE
11/22/11
ME Sumo Pulls
135x10
185x6
245x3
add Reverse Avg Bands
335x3
425x5
475x3
515x2
565x2
605x2
655x2
705x1–Ugly but locked out
705x0–Tried Conventional
605x2
605x2
SLDL
275x5
315x5
335x5
350x3
Seated GM
135x6
155x6
175x6
Kroc Rows
100x8x3
Hammers
45x12x3
Standing Cable Crunch
60x15
80x12x2
Hanging Knee Raises
15-15-15
DONE
655x2
705x1
11/24/11 Thanksgiving Day
DE Bench
45x12x3
95x6x2
135x6
165x6
add mini bands 60# at top
165x3x9 rotating thru 3 grips
Slingshot Bench
225x12x2
DB Rollback on floor
30x10x3
V-Bar Cable Pressdown
60x12x3
Plate Raise
35x12x2
DB Lateral Raise
20x12x2
Facepull
60x15
80x15x2
Standing Oblique Crunch
45x12x2
Decline Situp
12-12
DONE
11/26/11
Speed Squats with SSB
30x10
80x10
add light bands 80# at top
95x6
135x2
175x2x10
Leg Ext
75x25
90x25
105x25
GHD
8-8-8-6
Cable Curl
60x15
80x10
60x15
DONE
11/26/11
ME Bench Straight Weight
45x10x3
95x6
135x3
185x3
225x1
add slingshot
275x2
315x1
add 2 ply F6
350x1 to 2 board
365x1 to 1 board
375xfail to chest–Had shirt too jacked and could not touch, then lost groove on press
375x1 to chest
375x1 to chest --last rep looked smooth
6 days out from a bench only meet, planning to open at 375, which will be a 10# meet PR in itself
V-Bar Pressdown
3 sets of 12
Reverse Pec Deck
3 sets of 12
Wide Grip Lat Pulldown
3 sets of 12
DONE
11-30-11
Box Jumps
24"x6x2
30"x3x2
36"x2
42x1
43x0 Failed here,been awhile since I have done these,this spring I had landed 44"…gonna have to get to work on these
Speed Squats with SSB off 16" Box Week 2 (55%)
105# band tension on all sets
45x6
95x3
135x2
195x2x9
GHR
8-8-8-8
Cable Curls
60x15x3
Leg Ext
105x20
120x20
Standing Cable Crunch
60x15
80x12
Lying Leg Curl Single Legged
60x8
60x10
Hanging Knee raises
15-15
DONE
12-3-11
5th Annual Children’s Classic Charity Bench Meet
Arrived onsite early, weighed in dressed at 215.4. Visited with a bunch of friends. 27 lifters and I was second in the 2nd flight. Once the first flight started we hit the warmups.
45x10
45x10
45x10
95x6
95x6
135x3
135x3
185x1
225x1
add slinghot
275x1
315x1
Waited till first flight was mid way through 3rd attempts to put on shirt
335x1 to 2 board
about 10 minutes out now
1st Attempt was 375, this would be a 10# meet PR, handoff was smooth, felt good, got hovered a inch off chest for too long, finally touched, and pressed it super easy. I was in the meet!!
2nd Attempt was 390, again a good handoff, touched muche easier, good press, 25# PR
3rd Attempt was 400, this was my first time trying 400, mid way down I got locked up and totally lost groove. Kinda thinking I jacked the shirt a little too much.
Ended up 2nd in the middleweight class and took home some sweet prizes. Vortex mixer bottle, case of At-Large Novus bars, At Large Multi, jug of Cullucor C4, and a small trophy.
